What’s in your toolbox for your mental health and wellness? Consider breathing, meditation and guided imagery for relaxation.
Do you, or someone you know, experience anxiety and depression? Have you considered yoga and meditation for your health?
How are you, really? When someone asks this question, the most common or automatic reply is “fine.” We are conditioned to respond this way. With our busy minds and the hustle and bustle of our lives, it is easy to miss the real answer to the question. When we practice mindful listening and hear the inflection of a loved one’s voice or observe body language, we recognize that there are often many layers behind the answer to this important caring question. They give us a clue about mental wellness.
Mental Health Awareness Month is too important to me to let it breeze by without recognition and a contribution to the hope for a better future. According to research from Johns Hopkins University, one in four adults are diagnosed with a mental health disorder in the United States. Anxiety and depression are even more likely for individuals with MS and Parkinson’s Disease.
Mental Health Awareness Month is too important to me to let it breeze by without recognition and a contribution to the hope for a better future. According to research from Johns Hopkins University, one in four adults are diagnosed with a mental health disorder in the United States. Anxiety and depression are even more likely for individuals with MS and Parkinson’s Disease.
Many ask me why I began my journey with yoga and meditation and dedicate my life to making it accessible for those with MS. As with 25% of the population, depression and anxiety runs fiercely in my family. My beautiful father committed suicide in 1991 when I was twenty-seven years old. My mother was diagnosed with primary progressive MS when I was in elementary school. I share my story because I had the great fortune to be introduced to yoga and meditation as a young adult, which helped me heal from these experiences and realize my life’s purpose. Now, breathing practices, meditation and yoga are woven into my lifestyle. I dedicate my life to helping the Yoga Moves MS community, and my hope is that yoga and meditation are just as helpful and readily accessible in everyone’s toolbox for their mental wellness.
Given our ever-changing turbulent environment, everyone experiences daily stressors which impact overall health. In addition to medical care treatment, studies show that breathing techniques and meditation are two methods to help decrease stress and improve the ability to relax. The way we breathe impacts our overall sense of wellness and is closely tied to emotions and several health conditions such as asthma, depression, and anxiety. Even a brief awareness of breathing practice can reduce tensions and calm the nervous system. Upon observation of the breath, feelings of calm will naturally arise. A slow, balanced, rhythmic, and flowing breath triggers the ‘rest and digest’ response from the nervous system. In contrast, the ‘fight or flight’ response to stress creates a cascade of events detrimental to health and wellness. Guided awareness of breath recordings are readily available with a simple Google search. If you would like to learn more about and an awareness of breath practice, listen to my recording at https://youtu.be/HgMttzD-7s0
Meditation is a powerful daily habit that can alleviate stress, anxiety, and depression, and improve focus, memory, and concentration. Have you considered placing meditation in your toolbox for daily stressors but are too overwhelmed or think you cannot do it? Many think that they cannot meditate because the idea of sitting still with a wandering mind is daunting, but these are common misconceptions. It is okay to move during meditation and to adjust your position, especially if it is done with mindful intention. We know for certain that the mind will shift from thought to thought. It is performing exactly as it was created to do. There is no such thing as a “good” or “bad” meditator or meditation, and a routine practice is necessary to reap the full benefits of meditation.
A variety of meditation and relaxation techniques are available for your toolbox. Most types of meditation include an awareness of the breath component as you practice meditation. Three types include:
1. Focal Point Meditation: Stare at a candle flame as a focal point. The eyes may close after gazing at the flame for several breaths while picturing the image of the golden flame in the mind.
2. Mantra Meditation: Repeat simple words with an awareness of breath. For example, practice “letting go.” Breathe in as you say “let” and breathe out as you say “go.”
3. Mindful Meditation: Anchor the mind in the present moment without judgment and with compassion. Be conscious of your breath. Thoughts and emotions are noted and sensations in the body are felt without pushing them away. Loving kindness and compassion practices reverse or lessen negative thought patterns and open the heart.
Guided imagery is an accessible relaxation technique that uses the power of the mind to form relaxing and peaceful images that are a blend of your thoughts and senses including sight, sound, smell, taste, and touch. According to several studies, guided imagery helps the mind and body find a relaxed state and cope with everyday stressors, depression, anxiety, and pain. The body and nervous system often relax when attention is focused on a beautiful landscape such as the beach or meadow. Recordings with these tranquil scenes can help to de-stress. Over time, some practitioners create their own images to find a sense of calm.
It is suggested to experiment to determine which relaxation method works best for you. A breath of awareness practice is a perfect starting point. Refer to this YouTube video for a discussion about breath of awareness.
Yoga Moves MS is a nonprofit 501 (c) 3 and is a mighty community that offers adaptive yoga, mindfulness practices, and holistic health education to empower individuals to nurture their physical and mental wellness.
In honor of Mental Health Awareness Month, please consider a donation to Yoga Moves MS so that we can continue to offer complimentary daily virtual classes and contribute to mental health and wellness for any and every body. For donations of fifty dollars or more, a link to a guided imagery recording by me will be sent to you via email. Be prepared to tap the “do not disturb” button on your electronic device, and settle into a comfortable spot to listen to this dreamlike recording.
Note: Guided imagery and meditation are not substitutes for medical care. They have minimal risk, though each may not be recommended for those who have experienced trauma. If you have concerns or have experienced trauma or anxiety, make sure to contact your health care provider or therapist about guided imagery embarking on the practice.
Resources: https://healingmultiplesclerosis.com/guided-imagery-for-ms/
Guided Meditation to help you with Multiple Sclerosis by Bellaruth Naparstek at https://www.healthjourneys.com